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Follow These 3 Tips To Build The Strength Necessary For Any Exercise You Want!
Hold under tension
If you have trouble with the movement of an exercise and feel like you need some help building up your supporting muscles, isometric exercises (ones where you hold a position rather than flexing your muscles) are a great way to build up your strength and muscular endurance. Planks are one of the most common examples, but you can also hang from a pullup bar with your upper back muscles tightened or go into a pushup and hold yourself in the halfway position. This will quickly give you a great burn when you do it right!
Do the negative portion only
The hardest part of any exercise is typically the concentric or active half, but you still get benefits from the eccentric or negative half. If you’re able to do it in a secure and controlled manner (no taking risks!), doing only the negative portion at first can help you gain enough strength to do the whole motion cleanly. With pushups, this means easing yourself down to the ground slowly and resetting without actually pushing up; with pullups, this might involve pushing off from the ground and “cheating” to the apex, then gradually easing yourself back down to the ground.
Remove resistance
This won’t be possible with every exercise, but another option is counterbalancing some of the strain with a resistance band. For example, say you’re doing tricep dips elevated above the ground on a machine — if you can do it safely, try securing a band to one of the handles and resting your foot in the band (or your knee, if the band is smaller). With the right size and amount of resistance, the dips will become slightly easier, giving you more stable reps so you can work up to a fully unassisted exercise!If you want a systematic approach to building the strength and body composition you want most with coaching and support every step of the way, I created a program designed to meet your exact needs and help you finally see the results you’ve been working toward for so long…
8 min read
Follow These 3 Tips To Build The Strength Necessary For Any Exercise You Want!
Hold under tension
If you have trouble with the movement of an exercise and feel like you need some help building up your supporting muscles, isometric exercises (ones where you hold a position rather than flexing your muscles) are a great way to build up your strength and muscular endurance. Planks are one of the most common examples, but you can also hang from a pullup bar with your upper back muscles tightened or go into a pushup and hold yourself in the halfway position. This will quickly give you a great burn when you do it right!
Do the negative portion only
The hardest part of any exercise is typically the concentric or active half, but you still get benefits from the eccentric or negative half. If you’re able to do it in a secure and controlled manner (no taking risks!), doing only the negative portion at first can help you gain enough strength to do the whole motion cleanly. With pushups, this means easing yourself down to the ground slowly and resetting without actually pushing up; with pullups, this might involve pushing off from the ground and “cheating” to the apex, then gradually easing yourself back down to the ground.
Remove resistance
This won’t be possible with every exercise, but another option is counterbalancing some of the strain with a resistance band. For example, say you’re doing tricep dips elevated above the ground on a machine — if you can do it safely, try securing a band to one of the handles and resting your foot in the band (or your knee, if the band is smaller). With the right size and amount of resistance, the dips will become slightly easier, giving you more stable reps so you can work up to a fully unassisted exercise!If you want a systematic approach to building the strength and body composition you want most with coaching and support every step of the way, I created a program designed to meet your exact needs and help you finally see the results you’ve been working toward for so long…
Ignore Them At Your Peril..
Overdo it
If you go too hard, boy oh boy will you feel it EVERYWHERE over the next few days. Our legs are some of the longest, largest muscles in the body and they get used every time we walk, let alone when we work them hard in the gym. You can overdo it by pushing yourself to go past the point of total muscle failure, adding on more sets than you need, and even forcing yourself to stick to a higher weight than you’re comfortable with. Go hard, but not TOO hard!
Drop your form
This goes hand in hand with #1 above — push yourself too hard or go too heavy and you’ll be more likely to let your form slip to compensate for the added difficulty and strain. Using “lazy” or improper form can engage the wrong muscles in the wrong ways and leave you feeling sore the next day, even when you technically aren’t overdoing it. Use a mirror every now and then to check on your form and be sure to do your exercises the right way, even when it’s hard!
Skip it
I know how played-out this joke is, but I’m serious here: Don’t skip leg day! Not only is it essential to commit to dedicated leg workouts if you want definition, but the rest of your workouts depend on leg strength too! Most machines require you to dig your feet into the ground and push off slightly, as do weight benches — the stronger your lower body, the more juice you can get out of everything else you do in the gym. Crushing leg day is essential for making every other workout count!Leg day is essential to get right, but what you do outside of the gym is equally important for getting the most mileage possible out of your hard work. To build the body composition you want sustainably and reap the benefits of your nutrition and exercise…
8 min read
Ignore Them At Your Peril..
Overdo it
If you go too hard, boy oh boy will you feel it EVERYWHERE over the next few days. Our legs are some of the longest, largest muscles in the body and they get used every time we walk, let alone when we work them hard in the gym. You can overdo it by pushing yourself to go past the point of total muscle failure, adding on more sets than you need, and even forcing yourself to stick to a higher weight than you’re comfortable with. Go hard, but not TOO hard!
Drop your form
This goes hand in hand with #1 above — push yourself too hard or go too heavy and you’ll be more likely to let your form slip to compensate for the added difficulty and strain. Using “lazy” or improper form can engage the wrong muscles in the wrong ways and leave you feeling sore the next day, even when you technically aren’t overdoing it. Use a mirror every now and then to check on your form and be sure to do your exercises the right way, even when it’s hard!
Skip it
I know how played-out this joke is, but I’m serious here: Don’t skip leg day! Not only is it essential to commit to dedicated leg workouts if you want definition, but the rest of your workouts depend on leg strength too! Most machines require you to dig your feet into the ground and push off slightly, as do weight benches — the stronger your lower body, the more juice you can get out of everything else you do in the gym. Crushing leg day is essential for making every other workout count!Leg day is essential to get right, but what you do outside of the gym is equally important for getting the most mileage possible out of your hard work. To build the body composition you want sustainably and reap the benefits of your nutrition and exercise…
Simple Tips That Deliver Consistent Results Even When Nothing Else Seems To Work
Lift heavy
High repetitions + low weight on any exercise is a solid recipe for physical endurance, but if your goal is to get toned, this isn’t the way to do it. A toned appearance comes from lean muscle, which requires lifting heavy for a limited number of reps. You shouldn’t go minutes on end before feeling the burn!
Don’t rush it
It’s easy to think that you’ll get toned shoulders faster simply by getting out every last rep you possibly can… but nothing could be further from the truth. I would take fewer, slower, more controlled reps at an appropriate (not excessive) weight any day! Otherwise, you’re more likely to swing your arms and rob your shoulders of the most powerful benefits of the exercise.
Getting enough carbs
In order to have the energy to power your lifts, your muscles need the right fuel… and the first place it looks is carbohydrates. Otherwise, your muscles will get their energy internally, reducing your lean muscle mass and making you go backwards! eating enough carbs (especially before working out) helps your muscles get the most out of your workouts and make visible progress!
The most hated word in fitness
It’s not “diet”, “restrictive”, etc… it’s patience. None of us wants to wait, and when you’re in the early stages of a program or plan it’s tough to know whether the results will be worth your time and effort. That’s why it’s so important to have a solid foundation in macronutrients and exercise, which will allow you to have greater certainty over your outcome from the very beginning!If you want to take the next step and secure your spot in a program that’s sustainable, fun, and gives you a clear path to the body you want…
8 min read
Simple Tips That Deliver Consistent Results Even When Nothing Else Seems To Work
Lift heavy
High repetitions + low weight on any exercise is a solid recipe for physical endurance, but if your goal is to get toned, this isn’t the way to do it. A toned appearance comes from lean muscle, which requires lifting heavy for a limited number of reps. You shouldn’t go minutes on end before feeling the burn!
Don’t rush it
It’s easy to think that you’ll get toned shoulders faster simply by getting out every last rep you possibly can… but nothing could be further from the truth. I would take fewer, slower, more controlled reps at an appropriate (not excessive) weight any day! Otherwise, you’re more likely to swing your arms and rob your shoulders of the most powerful benefits of the exercise.
Getting enough carbs
In order to have the energy to power your lifts, your muscles need the right fuel… and the first place it looks is carbohydrates. Otherwise, your muscles will get their energy internally, reducing your lean muscle mass and making you go backwards! eating enough carbs (especially before working out) helps your muscles get the most out of your workouts and make visible progress!
The most hated word in fitness
It’s not “diet”, “restrictive”, etc… it’s patience. None of us wants to wait, and when you’re in the early stages of a program or plan it’s tough to know whether the results will be worth your time and effort. That’s why it’s so important to have a solid foundation in macronutrients and exercise, which will allow you to have greater certainty over your outcome from the very beginning!If you want to take the next step and secure your spot in a program that’s sustainable, fun, and gives you a clear path to the body you want…
watch
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SUMMARY
In this video, I dive deep into 4 ways to fully take control of your body and get the exact toned look you want.
WARNING: This isn’t bite-sized, and you can’t expect to just skim it and get the gist of it … it’s not that kind of video 😂 Don’t watch it until you’re ready to sit down and take notes, or you’re not going to get the full benefit of the training!
In it, I show you how to:
- Personalize your fitness plans to your body type and goals
- Get specific results out of your works with little to no cardio
- Create a sustainable plan that you can follow for years with no confusion
- Put all of this into action and never doubt whether you’ll be able to achieve your goals
I even break down whether you should be doing lower reps at a higher weight or higher reps at a lower weight — based on your specific goals…
My simple 5-step system for determining your macros and adapting them as your body changes…
And how to figure out exactly what works for you (not your trainer, not even your best friend) so you don’t have to keep making wild changes to your diet and workouts.
Watch the video to find out — and be ready to take notes! And if you want my team to walk you through everything, creating your own custom workouts and setting achievable goals that don’t leave you disappointed with the results, you can apply for a private strategy call here.
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SUMMARY
Losing fat.
Dropping pounds.
Cutting goes by many different names, and one of the biggest challenges in fitness is going through this phase correctly.
In this video, I’m going to demystify what exactly a proper cut entails, including:
1. Who cutting is for
2. Who it’s not for and why — this one might surprise you
3. What the actual goal of cutting is, and
4. The changes you can expect along the way
If you’re dieting, especially with heavy restrictions, this is an incredibly important concept to understand — most diets set the wrong goals at incorrect times and end up being extremely counterproductive.
Dive in with me and I’ll show you how to handle a cutting phase that works with your body and leaves you better off than you started!
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SUMMARY
This training goes through the exact steps you need to follow in order to consistently build up muscular strength in every area of your body you want.
There are a lot of “unsexy” tables and calculations in here … but it’s the stuff that’s going to help you see actual improvements to your muscle tone. (And if you’re a numbers girl, more power to ya!)
Here’s what you’ll find in the video:
- The total number of exercises you should do to maximize your strength gains (if you work out too much, you could improve your endurance but end up losing muscle)…
- How to find the heaviest weight you can safely press and build your entire workout around this…
- How much you should lift during each set — and how long you should rest in between them…
- A “follow along” 2 block workout program you implement right away and stick with for 10 weeks (so you can get started while you build out your full personalized workout plan)…
And a whole bunch more material.
It also reveals a cheat sheet on how to design workouts that strengthen specific muscle groups (and how to vary them month by month for the best possible results — they should change every 5 weeks).
If you have any uncertainty around how to design your workouts (especially for building muscle), you definitely want to watch this.
And if you’re ready to take it a step further and have someone guide you through building a program that you can stick to, click below to apply for a private strategy call with my team and we’ll help you through the process you don’t have to do it alone.
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SUMMARY
Do you fast before working out or restrict your diet to lose weight? Then this is what’s happening inside your body right now…
Once you know this, you’ll never want to go back to undereating again, ESPECIALLY if you work out a lot.
In this video, I cover the science behind the relationship between food, cardio and fat loss, plus some of the things you’re probably doing right now that force your body to hold onto fat stores vs. building lean muscle.
Check it out!
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SUMMARY
Are you ready to start a build phase and pack on lean muscle? Check out this video and I’ll show you how.
I’m going to show you how to know exactly when you’re ready to build, the changes you can expect in your body, and how much time you should be looking to spend in this phase.
The result? A powerful, stronger body with more lean muscle to help you create the exact body composition you want!
It’s important to start and end this phase at very specific times because this determines the effectiveness of your cuts and the longevity of your results.
A build phase DOES NOT mean you get bulky — it’s about adding muscle tone the way YOU want to, and that’s exactly what I’ll show you how to do in the video above!
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SUMMARY
No one’s metabolism is fixed! If it feels sluggish right now, I’ll show you how to rev it back up and increase your passive fat burn in this video.
The food you eat and the way you design your workouts have a massive impact on your lean muscle growth.
If you rely on cardio for fat loss, you could be slowing down your metabolism, keeping you on the hamster wheel of manually working off every single calorie.
There’s a better way, and I’ll show you exactly what I mean in the video above!
Nikkiey & the WarriorBabe Team
If you liked this video, smash that subscribe button and head over to https://warriorbabe.com/macroaccelerator/, where I’ll show you 4 methods you can use to get in control of your body and the way it looks for the rest of your life.
Thanks for watching!
Customer Reviews: https://www.WarriorBabe.com/Reviews
Instagram: https://www.instagram.com/nikkieystott/
TikTok: https://www.tiktok.com/@nikkieystott
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SUMMARY
If your goal is simply to lose weight, STOP — because you’re likely losing muscle too. When you focus on weight loss, you lose a bit of everything… and I’ll show you exactly why in this video, plus how to meet the true goal…
Fat loss.
In this free training, I cover:
– Why the number on the scale often goes UP when you lose fat (and why that’s actually a GOOD thing!),
– The cell structures your body uses to metabolize fat, and how to work out to create more of them
– How lean muscle helps you burn fat faster (and how to get more of it)
Enjoy!
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SUMMARY
Here’s what a typical leg and back workout looks like for me… specific exercises, # of reps, all that good stuff. Babe, this is what proper form looks like ^^ safe, controlled, and a good burn that builds muscle like crazy.
Head to the video above and join me in the gym!
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SUMMARY
In this video I’m going to show you why soreness isn’t everything it’s cracked up to be, plus a better approach to measuring your progress: https://warriorbabe.com/resources/why-post-workout-soreness-doesnt-mean-youre-making-progress
It’s easy to feel that if you’re not sore, you didn’t push yourself hard enough… but this attitude is precisely what’s holding many women back!
There are more effective ways to gauge your progress and hold yourself accountable, and once you begin implementing them, getting in control of your body becomes a whole lot easier.
If you feel like you aren’t pushing yourself enough in the gym or you just want to get more out of your workouts, check out this video and I’ll show you how to finally get the results you’re looking for!
Nikkiey & the WarriorBabe Team
If you liked this video, smash that subscribe button and head over to https://warriorbabe.com/macroaccelerator/, where I’ll show you 4 methods you can use to get in control of your body and the way it looks for the rest of your life.
Thanks for watching!
Customer Reviews: https://www.WarriorBabe.com/Reviews
Instagram: https://www.instagram.com/nikkieystott/
TikTok: https://www.tiktok.com/@nikkieystott
listen
Episode Description
In this episode Nikkiey Stott dives into one of the most common challenges on a fitness journey—cravings. She explores why cravings happen, from emotional triggers to nutrient deficiencies, and how to handle them in a way that aligns with your goals. You’ll learn practical strategies to prevent cravings, respond to them in the moment, and build a healthier relationship with food without feeling restricted or guilty. If cravings are holding you back or causing you frustration, this episode is packed with tips to help you stay in control and keep progressing toward your goals.
Episode Description
Join Nikkiey Stott, co-founder of WarriorBabe, in this episode of The Macro Hour as we debunk the myth that lifting weights will make women bulky. Learn about the science behind muscle growth, the benefits of strength training, and why women are less likely to gain excessive muscle mass. Discover how lifting weights can help you achieve a toned, lean physique, boost your metabolism, and improve your overall health and confidence.Tune in for expert insights that will empower you to embrace strength training. Subscribe, leave a review, and share this episode with friends who need this valuable information.
Episode Description
This Warrior Babe completely reshaped her body in just two and a half years by building muscle and shedding body fat. And get this, she’s 60 years old! 💪We’ll take you step-by-step through her process, from gaining 20 pounds of muscle in her first building phase to losing it in her first cut. Stay tuned until the end to discover why alternating between building and fat loss phases is key to muscle growth.Here’s the deal: building muscle at any age, especially for menopausal women, is all about consistency, hard work, and a strategic approach to nutrition and training. Cheryl's journey shows how increasing caloric intake, focusing on protein, and committing to strength training can transform your body. No shortcuts, just dedication and smart planning.Ready to start your own transformation? Let’s build muscle, lose fat, and redefine what’s possible at any age.
Episode Description
Deep dive into the world of strength training and muscle building in this awesome conversation with Nikkiey Stott and Dr. Morgan Nolte (@drmorgannolte), as they explore the transformative effects of lifting weights and how it can significantly enhance not just your physique but your overall health.What's Inside:The Science of Strength: Discover the essential role of muscle mass in boosting metabolism, enhancing bone density, and improving quality of life.Training Tips: Nikkiey Stott shares her top strategies for effective muscle building, tailored for both beginners and seasoned gym-goers.Health Benefits: Dr. Morgan Nolte breaks down the health benefits associated with strength training, including better cardiovascular health and improved cognitive function.Overcoming Barriers: Hear real stories about overcoming the common fears and misconceptions surrounding weight lifting, particularly for women.Whether you're looking to start your fitness journey or seeking to push your limits, this episode is packed with insights and motivation to help you achieve your strongest self.
Episode Description
Let's talk about Delayed Onset Muscle Soreness (DOMS)If you've ever found yourself walking funny after leg day or been victim to the tender touch of post-bench press blues, you know exactly what we're diving into.In this deep dive, we’ll unravel the mysteries of DOMS:The Science of Sore: What’s happening under the skin when soreness sets in a day or two after your workout.Pain or Gain?: We discuss whether soreness is a true marker of an effective workout or just a sign to take it easy.Recovery Tactics: From nutrition to rest, we explore the best strategies to alleviate soreness and get back to training faster.Prevention Tips: Can you avoid DOMS altogether, or is it an inevitable rite of passage on the road to glory?Join us as we decode the myths, share the truths, and arm you with knowledge so you can face DOMS like a champ.🔥 Tune in now and don't forget to subscribe for a weekly dose of fitness truths, hardcore health insights, and all the tips you need to stay on top of your game.Got your own tales of triumph over DOMS? Share your best recovery hacks in the comments below and let’s help each other stay in the fight. Keep pushing, keep growing, and let’s get after it!
Episode Description
Get into the nitty-gritty of shredding fat without saying goodbye to your gains with Nikkiey Stott. We're peeling back the layers on what it takes to maintain that "cut" look sustainably, without being in a perpetual state of "cutting'"We're not just scratching the surface – get the low-down on:Strategic Eating: How to fuel your body without tipping the scales.Training Tips: Workouts designed to boost fat loss while preserving muscle mass.Recovery Tactics: Why rest and recovery are your secret weapons in staying lean.Sustainable Practices: How to make these changes stick for the long haul, not just for a season.Join us as we explore how to finesse your diet and training regimen to keep the muscle on and the fat off. It's not about quick fixes; it's about creating a lifestyle that aligns with your fitness goals.Remember, consistency is king in this game of lean gains.#FatLoss, #MusclePreservation, #LeanGains, #CuttingPhase, #SustainableFitness, #NutritionTips, #StrengthTraining, #BodyRecomposition, #FitnessGoals, #TrainingTips, #RecoveryTactics, #FitnessLifestyle, #ConsistentLifestyle, #StayShredded, #LeanMuscle, #FitnessRegimen, #SmartEating, #FitnessJourneyFat Loss, Muscle Preservation, Lean Gains, Cutting Phase, Sustainable Fitness, Nutrition Tips, Strength Training, Body Recomposition, Fitness Goals, Training Tips, Recovery Tactics, Fitness Lifestyle, Consistent Lifestyle, Stay Shredded, Lean Muscle, Fitness Regimen, Smart Eating, Fitness Journey
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In this episode, we revisit the untapped potential of strength training, debunks common myths, and reveals how strategic macros can reshape your body. Whether you're 40, 50, or beyond, it's never too late to ignite a revolution in your health and vitality. Discover how to craft a sustainable fitness and nutrition program that aligns perfectly with your life goals with The Macro Hour.#StrengthForLife #MuscleMagic #EmpoweredFitness #NutritionNerds #BodySculpting #MetabolicMastery #MatureMuscle #WellnessWarriors #FitnessForForty #VibrantVitality #WarriorBabeWay #HealthyHabits #DynamicDiet #UnleashPotential #FitTribe #FitOver40 #FitOver50
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Episode Description
An enlightening discussion that unveils the mechanics of how your body responds to different forms of physical activity. Breaking down the physiological processes, from muscle contractions to oxygen utilization, shedding light on how each component contributes to overall fitness. This episode is a reminder that exercise is more than just sweat and effort; it's a strategic endeavor with profound benefits for your body and mind. Armed with this knowledge, you'll approach your fitness journey with newfound clarity and purpose. Tune in now to elevate your workouts, enhance your results, and unlock the full potential of your body!
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